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Kale, also called the “Queen of Greens,” is a curly green with a robust flavor. It is a nutritional superstar rich in nutrients yet very low in calories. Kale has gained popularity due to its exceptional health benefits and versatility as a food.

Nutrients in Kale

Minerals

Rich in calcium, magnesium, manganese and potassium.

Vitamins

One of the highest sources of vitamin K, A and C. Good source of vitamin E, B6, B3.

Phytonutrients

Kale is super rich in phytonutrients (naturally occurring plant chemicals that protect against many diseases and promote better health).

Glucosinolates

Kale is particularly high in organo-sulfur compounds (glucosinolates), which reduce the risk of cancer. These organo-sulfur compounds exhibit anti-inflammatory, anti-carcinogenic and cholesterol-lowering properties. They also promote antioxidant activity by stimulating the production of glutathione, an intracellular antioxidant .

Flavonoids

Kale contains over 40 flavonoid compounds that are powerful antioxidants, including kaempferol and quercetin which are also potent anti-inflammatory agents. Consuming foods that are high in flavonoid compounds has been shown to protect against many degenerative health conditions.

Why is kale exceptional?

Cholesterol-lowering benefit

Steamed kale is said to lower cholesterol better than raw kale. The fiber components in kale enable easier excretion of bile acids from the body and, as a result, keep cholesterol levels in-check.

Anti-carcinogenic

The compound isothiocyanate (ITC), synthesized from glucosinolates found in kale, decreases the risk of at least five different types of cancer – breast, colon, bladder, prostate and ovarian.

Low-oxalate vegetable

Kale is a low-oxalate vegetable that is rich in calcium. A cup of cooked kale provides 93.6 mg of calcium. Low-oxalate foods high in calcium are beneficial because calcium from such foods is more readily available and absorbed by the body as very few calcium-oxalate compounds are formed . One study in particular showed that calcium from kale was more easily absorbed than calcium from milk 3.

Low calorie count

Kale provides a powerful package of phytonutrients, minerals and vitamins with very few calories. It is full of dietary fiber, manganese, magnesium, copper and calcium and rich in vitamins A, C, K and B6. It provides over 200% of the recommended allowance for vitamin A and over 600% for vitamin K.

So, next time you are at the grocery store or farmers’ market, be sure to pick up this superstar of

For toppings:

¼ cup of almonds or cashew (crushed for crunch; sesame seeds also add a great crunch)

1 tablespoon LRF dry small coconut flakes

Tip:

1 tablespoon of cooked chickpeas would be a great addition to this recipe.

Method of preparation:

Heat oil in the saucepan. Add the cumin seeds and allow to splutter. Add crushed garlic, red chilis (if using) and onions, then saute. (Note: if using curry powder instead of red chilis, allow about 2 minutes for onions to cook, then lower the flame and add the curry powder last. Curry powder tends to burn easily so saute for a minute on low heat.) Add chopped kale to the pan and saute well so that the mixture blends with the kale. Close with a lid, and allow the greens to cook for 15 minutes. Add the crushed nuts, coconut flakes as garnish and mix well. This recipe serves well as a side for rice, a great filling for sandwiches and wraps or as a delicious left-over topping for salads.

"In Milan, a new kind of skyscraper is under construction. Once complete later this year, the two-building project will be covered in greenery, an effect that gives the buildings their name: Bosco Verticale, or Vertical Forest..."

We know that walking can burn calories, ward off obesity and reduce the risk of heart disease, but did you know that your afternoon stroll could be a stress-buster and decrease the need for medications related to stress, depression, sleeplessness, etc.?!

5 ways walking helps to decrease stress:

1. Puts your brain in meditative state.

2. Improves attention span: According to studies walking 20 minutes several times a week through a greener landscape helps improve attention span and memory.

5. According to a 2008 study, individuals with sedentary lifestyles experienced a significant boost in energy (20 percent) and a 65 percent reduction in fatigue after following exercise programs centered around walking.

Vitamin B6 is a water-soluble vitamin that has a major role in the production of nerve chemicals that is responsible for cell to cell communication. Apart from its neurotransmitter function, it is also essential for fat and protein break down and formation, and helps to maintain immune health. Deficiency of this vitamin leads to nerve injuries, arthritis, depression, diabetes, ADHD and premenstrual syndrome.

How do we ensure we get enough B6 through food?

Do not discard the water in which you cook vegetables.

Do not overcook vegetables, B6 is heat sensitive and there are considerable losses in this vitamin due to heat.

NO. Nuts do not contain cholesterol. Cholesterol is exclusive only to animal and animal products, no plant food is a source of cholesterol. Nuts contain plantsterols or phytosterols that have excellent health enhancing properties. Phytosterols are a group of more than 200 naturally occurring compounds with the capacity to inhibit the absorption of dietary cholesterol and lower serum cholesterol. Walnuts provide vital omega-3 fatty acids in addition to the vitamin E, trace minerals, and fiber that other nuts contain. One ounce of pistachios contains more fiber than a half-cup of spinach and the same amount as an orange or apple. These nuts also are good sources of vitamin B-6, thiamin, copper, phosphorus, and magnesium. It is recommended that one should consume an ounce of nut everyday as a part of a wholesome diet for significant health benefits.

Celebrate this Mother's day with us. In honor of mothers everywhere we have a Mother's Day Free Love and Chocolate contest!! Hurry the goodies are for the first three orders of $50 or more, so don't delay and spring into action now! Details in our May Newsletter... Cheers to Good health!! - BMO Team [Link]

Lucuma powder is made from the tropical lucuma, an exotic Peruvian fruit. Lucuma powder is a healthy and delicious sugar substitute. Although sweet to taste, it is naturally low in glycemic index and is a good source of carbohydrates, fiber, and vitamin B3. Also a good source of antioxidant betacaroetene and minerals like iron, zinc, calcium, potassium and magnesium. It is particularly rich in the B vitamin niacin that aids in maintaining the ideal cholesterol balance in the body. Low in glycemic index, it is suitable for diabetics as well as those that seek natural alternative for artificial sweeteners. Being a natural sweetener, this super food is used as flavoring for ice cream, smoothies, cakes, pancakes, oat meal, chocolates and pretty much most desserts.

Lucuma Sweet Treats

1 cup Love Raw Foods™ almond meal

¼ cup Love Raw Foods™ lucuma powder

1 cup Love Raw Foods™ mejdool dates

½ tbsp Love Raw Foods™ vanilla extract

¼ tsp sea salt

1 cup agave nectar

2 tbsp Love Raw Foods™ coconut flakes

½ cup Love Raw Foods™ cacao nibs (optional)

Combine dates, lucuma powder, almond meal, sea salt, vanilla essence and process in a blender with very little water for the mixture to achieve a dough-like consistency. Once the desired consistency is achieved transfer to a mixing bowl and stir in cacao nibs (if you are using). Make the dough into a even-sized balls and roll in a plate sprinkled with dry coconut flakes.

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"The Better Than Roasted nut butters by Blue Mountain Organics are the best I've ever had. Not only are the organic nuts ans seeds germinated before being ground into delectable nut butter, this process is done at a very low temperature, which allows the enzymes to stay intact, benefiting the human body tremendously." ~ Matt Monarch, Author of 'Raw Success and Raw Spirit'

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